Smoky Chicken, Potato and Pinto Bean Stew (High-Protein and Budget-Friendly)
6 h 15 min
|
easy
|
lactose-free,
low-fat,
Mediterranean diet
Recipe by Eunice
Introduction
Smoky chicken, potato and pinto bean stew is a one-pot, high-protein hug in a bowl, built on cumin, smoked paprika, garlic and fire-roasted tomatoes that deliver big flavor for little money.
It is weeknight-easy and meal-prep gold, great for chilly nights or feeding a crowd on a budget, and a quick squeeze of lime wakes it up right before you dig in.
Ingredients (6 servings)
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Ingredients
- 1.25 lb boneless, skinless chicken thigh, cubed boneless, skinless chicken thighs 1.25 lb
- 2 cups Yukon Gold potato, diced Yukon Gold potatoes 0.73 lb
- 1 can (15 oz) pinto beans, drained, rinsed pinto beans 1 can (15 oz)
- 1 can (14 oz) fire-roasted diced tomatoes (with juices) fire-roasted diced tomatoes 1 can (14 oz)
- 1 small onion, diced onion 1 ct small
- 2 cloves garlic, minced garlic 0.18 head (for garlic clove)
- 1 tsp ground cumin ground cumin 0.08 oz
- ½ tsp smoked paprika smoked paprika 0.04 oz
- ¼ tsp dried oregano dried oregano 0.03 oz
- ½ tsp sea salt sea salt 0.11 oz
- ¼ tsp black pepper black peppercorns (for black pepper)
- 4 cups chicken broth chicken broth 32 fl oz
- ½ lime, juiced (optional) lime 0.5 ct
How to Make Smoky Chicken, Potato and Pinto Bean Stew (High-Protein and Budget-Friendly)
-
Prep the base
Dice the onion, mince the garlic, and cut the potatoes into 3/4 inch cubes so they hold shape after a long cook.
Pat the chicken thighs dry and cut into 1 inch cubes for even cooking and better browning if you choose to sear.
-
Season like you mean it
Toss the chicken with the cumin, smoked paprika, oregano, sea salt, and black pepper until every piece is coated.
Seasoning the meat directly gives you deeper flavor than seasoning only the broth.
-
Optional quick sear for deeper flavor
Heat a slick of oil in a skillet over medium high and sear the chicken in batches for 1 to 2 minutes per side just to get color, not to cook through.
Scrape in those browned bits with a splash of broth so none of that flavor gets left behind.
-
Load the slow cooker
Add onion and garlic to the slow cooker first, then potatoes, then the seasoned chicken, followed by pinto beans.
Pour in the fire roasted tomatoes with their juices and the chicken broth, then stir to distribute evenly.
-
Cook low and slow
Cover and cook on Low for about 6 to 7 hours or on High for about 3 to 4 hours until the potatoes are tender and the chicken shreds easily with a spoon.
Avoid lifting the lid during the first 2 hours so you do not drop the temperature and extend the cook time.
-
Finish and adjust
Stir in the lime juice if using to brighten the stew and taste for salt, adding more if needed.
For a thicker body, lightly mash a few potato cubes and beans right in the pot and let it bubble 10 minutes more on High.
Substitutions
- No fire-roasted tomatoes -> regular diced tomatoes + 1/4 teaspoon extra smoked paprika
- Regular tomatoes are milder, but the bump in smoked paprika restores the char-kissed depth so the stew stays bold and satisfying.
- Yukon gold potatoes -> russet potatoes, diced and rinsed
- Russets bring a fluffier bite and will break down a touch more, which gives you a creamier, thicker broth that feels extra cozy without extra cost.
- Chicken thighs -> boneless skinless chicken breasts
- Breasts stay lean and high-protein; cut into larger 1.5 inch chunks and cook on Low to avoid dryness, giving you a cleaner bite while still soaking up the smoky broth.
Tips
- Bloom your spices
- If you skip the sear, warm a tablespoon of oil in a small skillet and cook the cumin, paprika, and oregano for 30 seconds until fragrant, then scrape into the cooker to wake up those flavors.
- Salt in layers, not at the end
- Season the chicken and taste again after it cooks because potatoes drink salt, and a quick pinch at the finish keeps the broth lively instead of flat.
- Cut size matters
- Keep potatoes to 3/4 inch and chicken to 1 inch so the potatoes do not go mushy before the chicken is tender.
- Thicken without cornstarch
- Mash a ladle of beans and potatoes into the broth or uncover and cook on High for 20 minutes to reduce gently.
- Broth quality check
- If your broth tastes weak, dissolve 1 teaspoon chicken bouillon in a little hot water before adding to the cooker for a savory backbone that makes the stew taste like it simmered all day.
- Smart storage and next-day magic
- Cool fast in shallow glass containers and refrigerate up to 4 days because the flavors deepen overnight and make elite leftovers for rice bowls or quick tacos.
Nutrition Facts *
| Energy | 398 | kcal |
|---|---|---|
| Protein | 31 | g |
| Total Fat | 15 | g |
| Carbohydrates | 36 | g |
| Dietary Fiber | 8 | g |
* Approximate, per serving.
Data source: USDA FoodData Central.
FAQ
- Why is my stew watery?
- Uncover and cook on High for 20 to 30 minutes to reduce, or mash some beans and potatoes into the liquid so natural starches thicken it without diluting flavor.
- My potatoes are still firm, what happened?
- They were likely cut too large or cooked too hot and quickly; aim for 3/4 inch cubes and use Low for 6 to 7 hours so the centers soften before the edges fall apart.
- Can I use frozen chicken?
- Do not add frozen chicken to a slow cooker because it can sit too long in the temperature danger zone; thaw fully in the fridge first for safe, even cooking.
- Can I make this on the stovetop?
- Yes, simmer covered on low for about 40 to 50 minutes, stirring occasionally, until potatoes are tender and the chicken pulls apart easily.
- How can I make it spicier without losing the smoky vibe?
- Add 1 finely chopped chipotle in adobo or 1/4 teaspoon chipotle powder with the spices for heat that still plays nice with the smoke.
- How do I avoid bland stew?
- Use a flavorful broth, season the chicken directly, taste after the cook, and finish with a squeeze of lime which wakes up the smoky, savory notes.
Serving Suggestions
This stew loves company with warm tortillas, a scoop of white rice, or a quick salad of avocado and pickled red onions that cut through the richness in all the right ways.
If you feel like flexing, stir in a spoonful of sofrito at the start or finish with a drizzle of smoked olive oil for an extra hit of swagger.
More pairings:
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